pic is from about 3 months ago. kind of a shit pic, but yeah.

~90kg at the time. 184cm tall

feel free to give a bf % estimate or other comments (lol)




inb4 shit legs, i used to do heaps of running instead of training legs

Thick chest and tight abs bro. You look good to me.

BTW train those chicken legs

haha i am training legs now. started squatting as of a week ago. 120kgx7 which is shit as for my bodyweight right? also I only started doing deadlifts at the end of june. can get 205kgx4 (more happy with that).

The pic was before i started doing squats and deads, will post new better quality pics around start of november (so this is pretty much my 'before' pic)


Thanks for the motivation

bro u look better than 99% of guys out there , you must be 10%bf? or less...hard to see from the distance/light

don't worry what weight you can push , if its heavy to u then who cares

Solid bro, that avi makes you look a lot smaller than you are. What does your split look like? Do you train on your own?

Hammer those quads!!

13%

Why post a 'before' pic without an after pic? I mean, the picture is from 3 months ago so SURELY you've made improvements worth posting up.

upper bodys lookin sick bro. 10% at the most id say.

Shutupandsquat wrote:13%

Why post a 'before' pic without an after pic? I mean, the picture is from 3 months ago so SURELY you've made improvements worth posting up.

because i dont have my 'after' pic yet. dont worry man, ill be sure to keep you posted on my continued progress with new progress pics or vid clips

thatwaslight wrote:Hammer those quads!!

will do. what excercises would you reccomend? currently doing leg press, squats, leg extensions(?)

also reccomended excercises for calves anyone?

Jigga wrote:Solid bro, that avi makes you look a lot smaller than you are. What does your split look like? Do you train on your own?

i sometimes train with my brother, occasionally a mate, but quite often alone.

dont have a very strict excercise program but at the moment looks something like this:

A (Chest and arms)

2 sets flyes on machine

dumbell bench
42.5*8
45*6
47.5*4
47.5*4
45*5

curls
about 5 sets

flat bb bench
100*7
110*4
110*4
100*6

couple sets chin ups

Incline bench
100*5
100*5

few more sets of curls

tricep extension cable thing

B Legs (quads)

3 sets leg extension (?)

3 sets 10-20 reps leg-press only 4-5 pps but go deep

squats
100*7
120*7
120*7
120*6
(probly do more sets than this)

legpress
3 more sets

calf raises (standing, machine)
3 sets

leg extensions again

C Shoulders

only just started doing shoulders

ohp standing (not in rack because its always taken)
45kg*9
60kg*5
dropping to 60kg*4 after maybe 6 sets

shrugs few sets in between sets of ohp (dont really like shrugs)

couple sets shoulder press on shitty machine

front raises with straight bar (light as)

D (back)

about 4 sets slow, wide pull ups

deadlifts (sometimes just do 145kg as many reps as i can for like 10 sets)
145*15
185*7
205*4
185*5

more pullups

other back shit


then repeat, ABCDABCD.....ABCD. are you in dunedin still jigga?

Also any advice about my shitty routine welcome. thanks.

hhhh1 wrote:

thatwaslight wrote:Hammer those quads!!

will do. what excercises would you reccomend? currently doing leg press, squats, leg extensions(?)

also reccomended excercises for calves anyone?

i was the same as you bro neglected them for too long and you really start to look like a f*ck wit, just make sure you are consistent or it will be very hard to bring them up. Squats, hacks, leg press bro! just go nuts

also elbows too pointy would not hit/10

i was the same as you bro neglected them for too long and you really start to look like a f*ck wit, just make sure you are consistent or it will be very hard to bring them up. Squats, hacks, leg press bro! just go nuts

yep will definately make sure i train legs hard. my legs almost collapsed under me while walking down the steps outside the gym the other day after 10 sets of legpress. cheers for the advices

also elbows too pointy would not hit/10

lol

hhhh1 wrote:

Shutupandsquat wrote:13%

Why post a 'before' pic without an after pic? I mean, the picture is from 3 months ago so SURELY you've made improvements worth posting up.

because i dont have my 'after' pic yet. dont worry man, ill be sure to keep you posted on my continued progress with new progress pics or vid clips

Good shit.

For mass building, squats, hack squats leg press and lunges. You can chuck leg extensions in there instead of one of those, but I wouldn't worry about it as a stable exercise. Switch it up between all of the exercises with a variety of techniques (high reps etc.).

hhhh1 wrote:

Jigga wrote:Solid bro, that avi makes you look a lot smaller than you are. What does your split look like? Do you train on your own?

i sometimes train with my brother, occasionally a mate, but quite often alone.

dont have a very strict excercise program but at the moment looks something like this:

A (Chest and arms)

2 sets flyes on machine

dumbell bench
42.5*8
45*6
47.5*4
47.5*4
45*5

curls
about 5 sets

flat bb bench
100*7
110*4
110*4
100*6

couple sets chin ups

Incline bench
100*5
100*5

few more sets of curls

tricep extension cable thing

B Legs (quads)

3 sets leg extension (?)

3 sets 10-20 reps leg-press only 4-5 pps but go deep

squats
100*7
120*7
120*7
120*6
(probly do more sets than this)

legpress
3 more sets

calf raises (standing, machine)
3 sets

leg extensions again

C Shoulders

only just started doing shoulders

ohp standing (not in rack because its always taken)
45kg*9
60kg*5
dropping to 60kg*4 after maybe 6 sets

shrugs few sets in between sets of ohp (dont really like shrugs)

couple sets shoulder press on shitty machine

front raises with straight bar (light as)

D (back)

about 4 sets slow, wide pull ups

deadlifts (sometimes just do 145kg as many reps as i can for like 10 sets)
145*15
185*7
205*4
185*5

more pullups

other back shit


then repeat, ABCDABCD.....ABCD. are you in dunedin still jigga?

Also any advice about my shitty routine welcome. thanks.

Yeah I'm still in D, will be for another year. You obviously have a rough idea of what you are doing so stick with the program that works for you. Your chest routine looks solid. If you want to stick with your current split the only things I would change would be:
* Do Squats first and put everything you have got in to them. You can't go heavy if you have done leg press and extensions beforehand.
* Throw some heavy Barbell Rows in to your back routine. Pullups are good but you can't load them as easy as Rows.

I'd be keen to train with you further down the track if you wanted to do a split like Mon-Chest, Tue-Back, Wed-Off, Thu-Delts, Fri-Arms, Sat-Legs. If you're happy with what you're doing now stick with it and send me a PM when you want to go hard 5 days a week, every week.

Yeah I'm still in D, will be for another year. You obviously have a rough idea of what you are doing so stick with the program that works for you. Your chest routine looks solid. If you want to stick with your current split the only things I would change would be:
* Do Squats first and put everything you have got in to them. You can't go heavy if you have done leg press and extensions beforehand.
* Throw some heavy Barbell Rows in to your back routine. Pullups are good but you can't load them as easy as Rows.

yep ill try doing my squats first next legs day. will start doing rows as well, cheers

I'd be keen to train with you further down the track if you wanted to do a split like Mon-Chest, Tue-Back, Wed-Off, Thu-Delts, Fri-Arms, Sat-Legs. If you're happy with what you're doing now stick with it and send me a PM when you want to go hard 5 days a week, every week.

yeah ill stick with my split for the moment as a lot of the excercises are new to me, as is the split itself. when i get a bit stronger ill pm you lol

a pair of sick legs to go with that physique and you're sorted bro

What's hanging off the end of your camera bro?

Jigga wrote:What's hanging off the end of your camera bro?

haha its a tennis ball inside a peice of bicycle tube to act as a float-so i dont lose my camera if i let go of it when im taking pictures of fish and stuff (it's waterproof)